October 2023

Push Press & Back Squat: (28:00) *Taking your 1RM Push Press, perform: (14:00) 5 @ 85% of that 1RM — 3 @ 90% of that 1RM — Max Reps @ 95% of that 1RM Straight Into… Back Squat (from rack) (14:00) 8 @ 75% — 6 @ 80% — 5 @ 85% — METCON: (16:00) […]

Aerobic conditioning (40:00) —- Find a pace you can sustain and settle in 1200/1000 M Row 40 Walking Lunge 1200 M Run Straight Into… 3 Rounds: 40/34 Cal Bike 50 Crossover Singles

Posterior Chain Strength (29:00 Clock) 15:00 to perform: Snatch (POWER OR SQUAT) Warm up and build to: 4 @ 75% — 3 @ 80% — 3 @85% — 3 @ 87.5% STRAIGHT INTO… (14:00) Deadlift 3 — 3 — 3 (RIR 2-3) (Building to a tough last set) METCON: (12:00) Every 3:00 x 4 (12:00)

Upper Strength (16:00 Clock) 16:00 to complete the Superset… 3, 5, 6, Max Rep Set – (up to 15) Weighted Ring Dips OR Weighted Straight Bar Dips OR 8, 10, 12, 12 Push Ups 3, 5, 6, Max Rep Set – (up to 15) METCON: (20:00) 3 Rounds: 30/24 Cal Bike 30 Sit Ups 15

Lower Strength (28:00) Thruster: (14:00) *Taking your 5RM, perform: 10 @ 80% of that 5RM — 8 @ 85% of that 5RM — Max Reps *Up to 12 @ 90% of that 5RM — Straight Into… Front Squat (from rack) (14:00) 8 @ 75% — 6 @ 80% — 5 @ 85% METCON: (12:00) AMRAP

Strength (27:00 Clock) 14:00 to perform: Clean (POWER OR SQUAT) Warm up and build to: 4 @ 72.5% — 4 @ 77.5% — 3 @82.5% — 3 @ 85% Straight into… Upper Strength 13:00 3×6 Bench Press (RIR 2-3) 3×6 Double DB Bent Over Row (RIR 2-3) METCON (20:00) FOR TIME: 20 Toes to Bar

Push Press & Back Squat: (26:00) *Taking your 1RM Push Press, perform: (13:00) 6 @ 80% of that 1RM — 4 @ 85% of that 1RM — Max Reps @ 90% of that 1RM Straight Into… Back Squat (from rack) (13:00) 8 @ 72.5% — 6 @ 77.5% — 5 @ 82.5% — (If percentages

CORE (4:30) :15 on / :30 off x 6 Choose 1 of the following: Stalder Leg Lifts to plate Hollow Rocks Boat Hold Aerobic conditioning (40:00) —- Find a pace you can sustain and settle in 400 M Run 1000/850 M Row 50/42 Cal Bike 1200 M Run 50/42 Cal Bike 1000/850 M Row 400

Posterior Chain Strength (27:00 Clock) 15:00 to perform: Snatch (POWER OR SQUAT) Warm up and build to: 4 @ 72.5% — 4 @ 77.5% — 3 @82.5% — 3 @ 85% Straight into… (12:00) Deadlift 5 — 5 — 5 (RIR 2-3) (Building to a tough last set) METCON: (12:00) Every 3:00 x 4 (12:00)

Upper Strength (16:00 Clock) 16:00 to complete… 3, 5, 6, 8 Weighted Ring Dips OR Weighted Straight Bar Dips OR 8, 10, 12, 12 Push Ups 3, 5, 6, 8 Pull Ups OR Chin Ups METCON: (20:00) AMRAP 18: 200 M Run 12 Medball Sit Ups (ATHLETE CHOICE FOR WEIGHT) 100 M Run 3 Ring